A Primer On the 10 Biggset Celebrity Fitness Gurus

Pros and cons of Body Pump classes
Filtration removes some lactose. New flavor Mango Chili Lime is a slightly spicy take on the popular tropical combination, while Pineapple Ginger delivers a nuanced flavor upgrade to traditional pineapple juice. Hands down, without a doubt, I notice my biggest strength gains when I am doing more heavy lifting than I am BP. Coco Pro should be consumed within 30 minutes after exercise for optimum benefits. The company believes this lower-calorie and lower-sugar iced coffee beverage will bring new users to the category. I have been doing body pump 3 times a week for more than 4 years and I really enjoy it.


A nice, non-roid way to get swolled! She is THE go-to trainer for country music stars. Helping clients to turn any environment, whether it be an office, or stadium bleacher, into a god damn fitness utopia; Oprea emphasizes balance, core cardio, resistance training, and a practical diet.

Oprea says, "10, steps a day" is a good start! In Oprea's upcoming book the 4X4 Diet , she suggests avoiding fad cleanses and starvation, and -- like everyone else -- cutting out sweets and fats, relying on carbs from protein and vegetables.

She also says to indulge once in a while, and chew gum to curb hunger. Carrie Underwood, Leann Womack, and me screaming into my pillow.

Can you survive on her regimen: Anyone who says I can eat a loaf of bread once in a while is fine by me. Pasternak is a Canadian-born, LA-based trainer, who once survived as a nutrition scientist for Canada's Department of National Defense. The Tracy Anderson Method , which involves lifting to tone, dance-cardio, band-workouts, and pilates, and for being called a " pint-sized" miracle , by her lead disciple, Gwyneth Paltrow.

Example of a Tracy Anderson day in food: Amino-acid shakes for breakfast, gluten-free quesadilla, flounder for dinner, and one organic chocolate bar for dessert. Musico is a former super middleweight boxing champion of the world and celebrity trainer. Boxing-based cardio, 5-minute interval training, including 30 seconds on and off on the treadmill.

And also having this as the opening of his website's "About Me' section: Including "the butt guy. Natalie Portman made it known that Bowers had designed her training program for Black Swan which she went onto win the Oscar for , and other clients include Victoria's Secret Angels Miranda Kerry and Lily Aldridge, Can your survive her regimen: A Duke University-educated trainer living in Beverly Hills.

Khloe credits Peterson with helping her craft her titanium figure. Original, Mocha and Vanilla. A milliliter bottle contains calories, 6 grams of fat and 8 grams of protein. This Vermont dairy bottles four varieties of organic iced tea at its creamery: Green Mountain Organic Creamery. Available in ounce plastic bottles, there are four varieties of iced tea.

These shelf-stable, nutritionally complete drinks are made with nine simple ingredients plus a blend of 25 vitamins and minerals. The nine ingredients are 1 filtered water for hydration, 2 brown rice syrup for carbohydrates for energy, 3 milk protein concentrate for high-quality protein for muscle health, 4 canola oil for omega-3 alpha-linolenic acid, 5 cane sugar, 6 cocoa or vanilla, 7 natural flavor, 8 salt and 9 gellan gum to keep everything mixed together.

Each 8-ounce bottle provides calories and 10 grams of high-quality protein. BiPro Protein Water offers the nutritional benefits of whey protein isolate to go. The ingredient legend includes only five items: BiPro Protein Water comes in two flavors: Lemon Lift and Peach Power. The company cold brews an Arabica-based blend, using a higher ratio of coffee beans to water than typical hot brewing.

This cold-brew process involves steeping beans at a lower temperature for 10 hours. The ounce multi-serve bottles comes in two varieties: This shelf-stable drink comes in two flavors, with both packing in 26 grams of whey that originated from milk from grass-fed Wisconsin cows. The protein sources are whey protein isolate, milk protein isolate and nonfat dry milk.

Chocolate is made with Fair Trade Certified dark chocolate cocoa. One bottle contains calories, 1 gram of fat and 18 grams of sugar. Vanilla is flavored with bourbon vanilla. One bottle contains calories, no fat and 16 grams of sugar. Sugars are kept low by using organic stevia in combination with organic unrefined cane sugar. The company had previously worked with CDR to create a line the whey protein powders, which deliver 16 grams to 30 grams of protein per serving when reconstituted according to directions.

There are six varieties: The drinks come in Turkey Hill has long been a leader in the refrigerated ready-to-drink tea and fruity beverage category. Draft Latte is made with grass-fed milk and cold-pressed espresso. A single-serve can contains milligrams of natural caffeine, the equivalent of about 1.

The drink is naturally sweet with only a pinch of cane sugar. The company made global news when it introduced a namesake product in early made with farm-fresh milk that is cold-pressed through soft filters to concentrate desired nutrients such as protein and calcium while separating out the fats and sugars. You can read more HERE. It is an aseptic, high-protein drink targeted to athletes and sports enthusiasts. Filtration removes some lactose. The rest is broken down by the addition of lactase enzyme.

This adds some sweetness to the product. Core Power Elite comes in two varieties—Chocolate and Vanilla—with each containing calories, 3. Sugar levels are managed by the use of lactase, along with some honey, acesulfame potassium and sucralose.

Mouthfeel and fiber comes from the addition of maltodextrin. A bottle of Chocolate contains 6 grams of fiber, while Vanilla contains 2 grams.

This product is all about delivering premium protein, refueling the body after exercise, building muscle, and providing satiety. The drink comes in two flavors—chocolate and vanilla—with a single bottle containing calories and 30 grams of protein. Added sugars are a mere 2 grams as a result of being sweetened with sucralose and acesulfame K. Each bottle also contains 2 to 3 grams of fiber from inulin and cellulose ingredients and is fortified with 24 vitamins and minerals.

He now plans to change the way we drink ready-to-drink coffee. Sold in 8-fluid-ounce cans, the beverage is described as premium butter coffee cold brewed, the evolution of energy. The cold-brewed coffee is a natural source of caffeine with low acidity and exceptional smoothness, according to the company. The first three ingredients are: Specifically, the beverage uses grass-fed butter imported from Germany.

It is said to contain healthy fats, vitamins, minerals and antioxidants. The winning formulation also includes MCT oil medium-chain triglycerides , which is said to boost fat burning and energy while curbing appetite, and organic chicory extract, which is a source of vitamins, minerals and inulin fiber.

With no added sugar, a single-serve can contains 80 calories, 13 grams of fat, 0 grams of sugar and 1 gram of protein. This new fitness nutrition brand—trusource—is targeted to aspiring athletes and fitness enthusiasts. The brand has introduced a line of dairy protein-based beverages powder mixes and ready-to-drink exclusively to Kroger stores. Distributed by Optimum Nutrition, a global leader in sports nutrition, the products are formulated to deliver high-quality protein in unique, user-friendly solutions for any time of day, and any fitness occasion.

There are two protein powder mixes, a ready-to-drink protein water and Protein Java, a ready-to-drink iced coffee beverage packed with 16 grams of protein and caffeine from natural sources. Each 8-ounce can contains calories, 1. The ingredient statement indicates the beverage is made with ultra-filtered nonfat milk, reduced-fat milk, brewed coffee, natural and artificial flavors, and caffeine.

To keep calories and sugar content low, it is sweetened with sucralose. The new shelf-stable line, which has an unopened nine month shelf life, comes in three varieties: Cocoa, Dulce de Leche and Traditional. This authentic Latin beverage is made with milk, rice, natural cinnamon and vanilla flavors. The beverage is low in fat, saturated fat, cholesterol and sodium.

It is a good source of calcium and made with natural ingredients and no added colors, according to the company. Hazelnut, Mocha, Salted Caramel and Vanilla. A serving is also a good source of antioxidants vitamins A, C and E. Value-added products will help the category continue this growth rate. At only calories, these gluten-free shakes may taste like desserts but have the benefit of 12 grams of protein from milk protein concentrate.

The formulation relies on stevia and monk fruit extract for sweetness. The drinks will be available starting November 20, , at U. Read about this product by linking HERE. Dancing Cow 1-Minute Breakfast is a blend of skim milk and cereals and comes in two varieties: Combined with inulin, a milliliter single-serve bottle provides 3. Each bottle also contains about calories, 8.

The product gets a nutritional boost from the addition of vitamins A, B1, B2, B6, B12, calcium and folic acid. The shelf-stable dairy beverages made in Germany have a nine-month unopened ambient shelflife. They contain no artificial colors, flavors or preservatives. MilkWise is a proprietary blend of water, low-fat milk, sugar and other ingredients. The formulation is designed to optimize taste while delivering lower sugar, fewer calories and more calcium than traditional dairy milk.

There are three varieties: Original, Vanilla and Reduced Sugar Vanilla. An 8-ounce serving of Original and Vanilla contains 70 calories, 2. MilkWise is only sweetened with sugar.

This includes the reduced-sugar variety, with an 8-ounce serving containing 40 calories, 1. The formulation also contains lactose-free skim milk and whey protein isolate.

Energy comes from the naturally occurring sugars in the juices, the skim milk and added fruit purees, as well as green tea extract and vitamin Each single-serve container provides calories, 12 grams of protein, 1 gram of fiber, 28 grams of sugar and no fat.

Initial distribution is Minnesota, Wisconsin and Phoenix, Arizona. With a three-to-one carbohydrate-to-protein ratio, Darigold RE-fuel protein milk is a lactose-free from the addition of lactase recovery beverage scientifically proven to increase performance and recovery of muscles after exercise.

Darigold RE-fuel does not have artificial sweeteners or a medicinal aftertaste. It tastes like real Darigold Chocolate Milk, according to the company. Sold in ounce bottles, each bottle contains 20 grams of protein from low-fat milk. An 8-ounce serving contains to calories, 2. RE-fuel comes in two varieties: Chocolate Peanut Butter and Rich Chocolate.

Nosh Super Brekkie is neither a smoothie nor a milk. The company describes it as a fully loaded proper wholesome breakfast on the go. Each single-serve bottle contains about calories and comes in four different fruit flavors: Banana, Honey, Mango and Strawberry-Banana. Decadent in taste and balanced in nutrition, these unique bottled loose leaf tea infusions feature protein-packed milk and real fruits, flowers, spices and herbs, which deliver robust flavors.

The three new shelf-stable Teappuccino varieties are: Argo Tea sources the best ingredients from around the world, including handpicked, loose-leaf teas, to create a variety of innovative signature beverages that taste great and are good for you, according to the company. In , Argo Tea launched its first ready-to-drink Signature Teas, which are now sold in more than 20, U. Mango, Peach and Strawberry. They contain no high fructose corn syrup, artificial colors or artificial flavors. LALA Greek yogurt was introduced earlier this year.

You can read about them HERE. This recent addition to the Carnation Breakfast Essentials brand brings yogurt shoppers back into the ambient breakfast aisle. To read more about the potential of the pouch package for dairy, link HERE. Protein Smoothie pouches are sold in boxes of five. They come in two varieties: Mixed Berry and Strawberry Banana. Each pouch contains calories, 4 grams of fat, 6 grams of protein and 3 grams of fiber. Each pouch contains as much calcium as a 6-ounce cup of yogurt.

The fiber comes from fructooligosaccharide and inulin sourced from chicory. The protein comes from the cultured milk as well as added whey protein concentrate. The product is heat treated after culturing and hence does not contain live and active cultures. The product line made its debut on Amazon and is now making its way into the supermarket sector. First Milk, the largest British dairy farmer-owned co-op in the U.

The co-op, along with its CNP business unit, worked with Tour de France champions Team Sky to create a range of protein-packed power foods targeted for breakfast. They also make sensible snacks throughout the day. First Milk acquired CNP, long-known as being nutritional specialists, in Currently there are four concepts in the Team Sky range: The high-protein whey-based smoothies are low in fat and come in at less than calories for a milliliter bottle, while delivering an impress 26 grams of protein.

The high-protein whey-based instant porridge sachets contain calories and 6. When prepared according to directions using skimmed milk, a serving contains calories and 12 grams of protein. The ready-to-microwave whey-based porridge pots contain calories and They come in three varieties: Apricot, Original and Superfruits.

The two varieties are: Mixed Cherry and Summer Fruits. CNP has worked with Team Sky since its inception in , and is an official supplier to the team. It has developed bars, gels, protein powders and supplements, which helped power the team to multiple Tour de France victories. A key element for the team is its approach to race nutrition and that has provided the credibility to develop this range of breakfast products.

We have fasted overnight, so we need to put the nutrients into the body that we need to start work or start play. These smoothies and porridges give us the protein and the slow-release carbohydrate energy that will help feed us throughout the morning.

Califia Farms Horchatas are dairy free and come in two flavors: Classic Cinnamon and Vanilla Coconut. Califia Farms Aguas Frescas come in five flavors with bright, festive artwork inspired by Mexican mural art and Dia de los Muertos designs. New flavor Mango Chili Lime is a slightly spicy take on the popular tropical combination, while Pineapple Ginger delivers a nuanced flavor upgrade to traditional pineapple juice.

The aguas frescas line up, which also includes Kiwi Cactus Lemonade, Strawberry Basil and Watermelon Ginger Lime, are delicious on their own or as mixers in summer cocktails, according to the company. Summer is about ready-to-drink chai latte. New International Delight Chai Tea Latte from WhiteWave Foods comes in half-gallon recloseable gable-top cartons and is merchandised in the refrigerated dairy case.

There are two varieties: Caramel Chai and Vanilla Chai. Packaging says the product can be served over ice or heated and served warm. Starting with brewed black tea as a base, the second and fourth ingredients are skim milk and cream, respectively. In between is simple cane sugar. To deliver the spicy chai flavors of cinnamon, cloves and ginger, the beverage relies on natural and artificial flavors rather than the actual spices.

A one-cup serving contains calories, 3 grams of fat and 2 grams of protein. Starting with a base of organic Fair Trade coffee combined with nonfat milk and cream, the shelf-stable beverage comes in two varieties: The product line made its soft-launch at the Summer Fancy Food Show in New York City in July , creating a new segment within the ready-to-drink coffee category.

At Expo West, it was ready for a nationwide launch. The four varieties are: Dirty Chai --lively masala chai spiked with bold espresso The Godfather --authentic masala chai with bold espresso and rich cocoa Matcha Green --a smooth blend of brewed green tea and traditional matcha Mountain Cha i--a traditional masala chai with ginger, cardamom and cloves Consumer demand is growing for coffeehouse-style beverages that have the healthfulness of tea without sacrificing exciting new flavors, according to the company.

Innovative tea lattes satisfy this demand and provide the convenience factor these consumers expect. New Super Squeeze comes in 3. It is shelf stable until opened. The highly viscous product is made with organic milk and organic fruit purees, with each pouch containing calories, 5 grams of protein, 15 grams of sugar, 2 grams of fiber and no fat. Mixed Berry, Orange and Strawberry.

It looks like a drinkable yogurt but is being marketed as a protein smoothie. Chocolate, Strawberry and Vanilla. Cultured pasteurized organic low-fat milk is the number-one ingredient. The added milk protein concentrate is what boosts the protein content of a ounce single-serve bottle to 15 grams.

To keep calories at to , and sugar content at 15 to 19 grams, varying by variety, the smoothies are sweetened with organic erythritol, organic cane sugar, organic inulin and organic stevia. The Nutrition Facts indicates a serving of any variety contains 1 gram of dietary fiber and 10 grams of sugar alcohols. The new variety joins Chocolate and Vanilla and is making its debut exclusively at 7-Eleven Stores throughout the U.

Its once packaging makes it a convenient on-the-go option to drink before or after a workout, or as a quick meal replacement. Featuring the nutrition benefits and great taste of real milk, the brand offers a natural way to build and repair muscle. Headquartered in Phoenix, Shamrock Farms has its own farm hosting a herd of more than 10, cows.

For more information, visit www. This fresh dairy beverage was formulated specifically for sick, weak and elderly consumers who lack appetite.

With age, and often illness, one loses muscle mass sarcopenia and therefore it is important to get enough protein in the daily diet, as protein strengthens and maintains muscles, organs and bones. The new drinks were released in Denmark in and plans are in place for launches in Sweden and the United Kingdom in the near future.

The Arla Protino drinks comes in single-serve milliliter plastic bottles. The drinks come in two flavors--Raspberry and Lemon Vanilla—and contain around calories and It comes in an Apple Cinnamon flavor and provides 6.

Located in Estavayer-le-lac, Elsa is the largest Swiss single-site dairy processing plant. The company produces a range of fresh milk, fluid, cultured, cheese, dairy dessert and yogurt products. Grande Caffe is one of its newest introductions. This refrigerated, single-serve coffee-milk line comes in Cappuccino, Light and Macchiato varieties. All varieties are ready to consume right from the cup, or they can be microwaved and served warm. A half-cup serving contains calories, 9 grams of fat and 5 grams of protein.

The concept made its initial debut in in Asia, with exports of this shelf-stable drink picking up this past year as result of consumer desire for more protein and fiber, which is what you get from this milk-based, cereal-enhanced drink. With a month ambient shelflife, the milliliter cans come in four varieties: Banana, Chocolate, Strawberry and Sweet Corn.

A husband and wife team set out on a quest in to discover healthful teas to aid in recovery from major surgery. They decided to share their recipes with the rollout of Tea in First, a ready-to-drink beverage concept that debuted with Spiced Chai this summer. Matcha Latte is scheduled to enter the market soon. As the company name suggests, the drinks are made by first adding brewed tea, followed second by milk, with all its inherent nutrition, a fact the company promotes on its website.

The chai contains a traditional spice blend of cardamom, cinnamon, cloves, ginger and pepper. The matcha variety is better than brewed green tea, as it contains the whole green tea leaf, according to the company. A single-serve, shelf-stable 9. Calories and sugar grams are kept low by using a blend of sugar and stevia. Available in four invigorating flavors, TK Hibiscus is organic, gluten free and kosher. At just 40 calories in a ounce serving, TK Hibiscus teas have a bold, fruit-forward taste and fragrant floral notes that finish with a refreshing bite, according to the company.

It is gently sweetened with a slight infusion of agave to soften the finish. TK Hibiscus is steeped with antioxidants and a multitude of beneficial plant acids. Classic, Ginger, Jasmine and Spearmint. The irony is that the beverages are packaged in aseptic cartons and do not require refrigeration until after opening.

In other regions of the world, primarily Asia, the company sells fresh coffee-milk drinks in single-serve containers that always require refrigeration. Starbucks Discoveries are sweetened with sugar and made with reduced-fat milk. Each 8-fluid ounce serving of the limited-edition seasonal varieties contains calories, 2.

Extra Rich Jay Street Coffee is creamier than the original fresh-brewed flavors, giving consumers the option to enjoy a rich and more robust coffee experience. The original three offerings--Latte, Mocha and Vanilla--come in Coffee Shot is the fourth unique flavor. Unsweetened and containing milligrams of caffeine, the new shot-style drink is a natural energy drink with zero calories. The latter is achieved through the use of a blend of sugar with monk fruit extract.

Reduced-fat milk is the number-one ingredient in this shelf-stable beverage. The company has a robust year-round marketing campaign planned for the product, with the introductory platform being: The company believes this lower-calorie and lower-sugar iced coffee beverage will bring new users to the category.

And like with its other Skinny Cow products, this drink gives permission for personal indulgence. Packed with 20 grams of high-quality protein and no artificial sweeteners, colors or preservatives, Varsity is one of the first protein milk beverages school athletic departments can provide students during the school day under the new guidelines.

Made from cold-brewed Fair Trade Certified arabica coffee beans and reduced-fat milk, new High Brew Coffee comes in four flavors: The shelf-stable coffee-milk beverages come in 8-fluid-ounce cans and contain 50 to 60 calories, 0. Is this a resonable progam. I am 53 and havent exercised properly for years.

I do not agree that you cannot tone with body pump. Toning comes with time under tension and time under tension is what you will get doing pump. If you put pressure on your muscles they are going to grow and tone your body. If you put on heavier weights you will be building the pressure in your musles.

I have never seen something done 3 x a week for 6 weesk, change the shape of your your body and burn calories at the same time, so quickly Body Pump Rocks!!! Very interesting sets of opinions on Body Pump. But I have a question about doing different weights.

Hi Di, yes, lower reps 6 to 12 reps are traditionally advised for gains in muscular size. I am about to try Body pump. I do yoga, pilates body bal most days, and am about 50kg and 48year old. I need some strength as my arms look thin and getting old ladyish!! Trouble is I dont have a lot of energy and strenght.

Hi Ellie, I think Body Pump is a great way for you to start some kind of weight training, so yes, go for it! The same class with the same music can be totally different with a different instructor.

I am taking the training tomorrow and have been checking out the dvd. I have to agree with the comment about not helping with sculpting the muscle. For that many repetitions, the weights have to be too light. I practiced an hour just doing the tricep workout …I thought that I would be sore in the triceps the next day. However, getting people into class who would otherwise be bored with any type of workout, and Body Pump scores high. I can see the appeal.

All these comment have been so helpful. I have been doing body pump ,3 times a week and box 2 times a week and bike 2 times a week at the gym for about 6 months. Its improved my motivation but done nothing for my body tone. After reading this im going to cut down on the classes and try my own programme for a while with more resistance work.

I watched my diet but still have a tummy but at 57 it might just have to stay that way as it hasent got the same spring back anymore. Any suggestions glad to here. Hello Sally, if you eat a very clean diet and still have belly fat you may want to go see your doctor for a checkup. Hypothyroidism for example is a very common cause of unexplained weight gain that mostly occurs in women over The reality is doing these classes a good mix of 2 pumps and 3 cardios combat, attack or rpm per week, plus a healthy and clean nutrition plan will change your body significantly over time on the outside and more importantly on the inside.

The most important thing to take from all this back and forth discussion about physical appearance is are you healthy on the inside. If you are than the outside will take care of itself. How many times have we seen muscle bound indivduals who cant last 10 minutes in a class that gets your heart rate up. Please everybody focus on a healthy inside strong heart and lungs , because in most cases if those are health, your outer body is also healthy.

Body Pump is awesome, the best way to get guns!!!!!!!!!!!!!! I love it, but I hate it!!! I love BP because once you have chosen your weights you are committed. I will push myself much harder in a BP class that I do in the gym because in the gym you can always drop the weight a little between sets or take a break to let the muscle group recover.

Dropping the weight or missing a rep in BP is possible but I will do my utmost best to avoid it if I can! I do a lot of training during the week — running, circuits, spinning, boxercise, Aikido, JuJitsu — but my single weekly BP class is the session need to mentally prepare for the most due to sheer amount of effort it takes to get through the hour, both from a Strength and a cardio perspective… Thank god its only an hour ; ——————————————————————————————————————————————————— Weights excluding bar: You must be Arnold Swarzenegger.

I started Bodypump classes about 5 months ago but have only recently become more serious about my fitness routine. I absolutely love Bodypump classes; the instructors are all great and so is the music. Take your time to learn the moves correctly, increase your weights when you start to find it too easy and you will start to benefit from your hard work.

You must push yourself and work your muscles in order to see changes. Stretching is also very important and your instructor should insist on this between tracks and at the end of a class. Iam 53 years old and been taking body pump for the last few years.

I have always been petite and want to increase strength and muscle especially in my legs. I have lost muscle in my legs! I do cardio during the week as well. I am feeling a little defeated. Personal trainer is just not a financial option for me.

I do travel quite a bit for work. You do need however to spend a little bit of time researching and educating yourself about fitness.

Tosca Reno for example is a year-old fitness guru that may have some good tips for you: Many individuals mentioned in the comments that body pump works very well for them. The result seems to be that individuals to whom fitness is not natural tend to either A.

This leaves only individuals who find body pump to work left to speak its praises. Some more for endurance, some more for strength, some more for power. It all depends on our muscle fiber type.

Individuals who find success with body pump are definitely more predetermined to be endurance based individuals. That being said, everyone must explore different areas of fitness and find what works best for their body type. I take Group Power and I love it………..! There is not really any difference, looking at the site of Group Power. It just means that your gym pays that company licensing costs to use the program, the music etc.

The one think I found is different between body pump and group power is the fact at group power we are incouraged to lift heavier weights when we have out grown what we are lifting. I absolutely love both classes and attend both regularly but not back to back based on the recommendation. The recommendation is not to do any heavy weightlifting after CXWORX because if you have done CX correctly, you have fatigued your core and lifting heavy weights immediately after might be unsafe.

Cardio immediately after cxworx is fine. This is the recommendation from Les Mills, not just local gym policy. I teach pump and cxworx back to back regularly, but in that order: Body pump, then cxworx. Challenging, and can be fun. Hey guys … It has been only two days since I have started body pump and I have planned on doing it three times a weeks sat, mon, and wed I have lifted weigts before but it has been a year since then right now I am doing all my exercises with 2.

Hi Hussain, you can find a weight selection from a trainer in the following article: But my opinion is that you should ask this question directly to the trainer before each track.

I have been body pump for a year. I do 4 classes a week combined with other les mills programs, body step and i do pilates both 4 times a week. I have never had any weight issues, and im still a size 8, my plan was to just become really tight and toned — and body has done this. I feel really strong now! The music is great and the instructors I have are fanastic! Love it — dont know where i was before i found body pump!

Machines at the gym for girls — nah! Unless you want to look like a body builder or go that for a living I think BP and free weights are the way for toned, athletic figure. Also the best to get in shape fast! Hey, I think BP is an amazing class that can be used to customise your fitness plan-whatever that may be. By doing BP once a week and 2 heavy weight sessions with eating properly and healthily I now weigh 72kgs and look so much healthier! The whole point of my story is that BP can be used to help you gain your fitness goal, weight loss or gain- as long as you are eating accordingly, bit of trial and error!

I go to body pump once a week and a few other high energy classes. I have noticed a huge difference in my muscle definition since I first started. If I go through a track and feel ok at the end I increase the weight the following week until it feels good again. I challenge myself every week and it has paid of big time. All of the instructors at the gym I go to care about their clients. They make sure everyone challenges to get results, no slacking off.

Well, seems I am one of only a few who agree completely with what Elise said in her original article. I like to mix it up with running, Body Combat, spinning and lifting heavy weights in the gym. The number of times I do BP each week varies and factors such as time pressures and motivation play a part it is sometimes much easier to motivate myself to go to a BP class than to take myself around the gym to lift heavy weights! Hands down, without a doubt, I notice my biggest strength gains when I am doing more heavy lifting than I am BP.

This increase in strength and muscle tone! Much faster than any strength gains I may notice from BP. I think it is really important to mix up your training program. In fact, a PT told me as much. Treat BP as a repetive motion exercise similar to swimming. I do think that it does some good if responsibly performed, such as range of motion, joint lubrication, lymphatic aid ie.

I do think that BP tends to overemphasize compound overhead lifting movements that can injure very easily, especially if there is any instability. The rotator cuff is a fragile thing. Its a money making industry. I think the general rule is: Although it does not build strength very much, it does train your endurance level.

Understanding correct form and standing beside the mirror actually does help a lot. Doing different things actually helps your body become more functional.

I also do CxWorx for core training, a cross-training class, some yoga, and started running again a few months ago for the first time in years. I knew BodyPump had made me strong—and fit—but I could barely believe it when I ran a mile in 7 minutes the first time I stepped on a treadmill in a decade. I have noticed that I am getting so much stronger, and very quick. I could barely dumbbell press the 45lb dumb bells. This class is so incredible for everyone. Girls can gain strength, guys can get big.

If a girl wants a fine ass then this is the class for her! Any woman in there that has been attending class for long enough to be in shape has definitely benefited from the lower body portions of this class.

My instructors are awesome and they will focus on single people out who need to change. Nothing in the gym can you do on your own to get that much effectiveness in a 55 minute class. Hi Jason, that instructor sounds terrific!

Wish I had an instructor like this at my gym. I am a true ectomorph and am toned by just breathing, however putting on muscle mass is different. There are many components to that but primarily: This is not just me but the entire science of hyperteophy speaking. By low reps i mean keeping all movements to 4 -8 depending on body part.

Ectos should pay particular attention to squats and deadlifts. Progress is slow but progress is progress.

I will never be huge but i am ripped and larger than i could ever hope to be by doing a large number of reps. What elise is saying is right on target!

I am looking at loosing belly fat — courtesy of 2 kids. Hi Arao, yes, Body Pump is a very good idea in your case. Can you please tell me why some people throw their weights down after every track. I always thought we should increase the weights as we get stronger, but we also need to be able to do all the reps. My Body Pump instructor is awesome. She has recognized my upper body strength and my poor lower body form and weakness and has me doing squats and lunges with body weight only, keeps an eye on my form and is very encouraging as I work to complete a full routine in proper form for lunges and squats using simply body weight.

At the same time she has encouraged me to ramp up the weights when doing upper body routines as I have progressed. My individual opinion is group exercise contributes to encouragement, helps with commitment to an exercise program and Body Pump is challenging and works. Sure you can stimulate hypertrophy through very high volume with lower weights. However it is vastly less efficient than higher weights with less volume. See someone like Jason Blaha at Icecreamfitness for a proper breakdown from someone who is deeply into the literature.

Unless you are operating in this range every time you hit class, the chances are your getting no significant hypertrophy. What you may mean is losing fat whilst retaining muscle.

However you build nothing. A class like this with very high volume and low weights is principally aimed at fat burning, cardio and muscle endurance. Look at long distance runners, they perform exactly such workouts: However they do become: Noob gains are bound to play a part in the success of any fresh participants, and of course you will see some strength and size gains. If strength and size gains were a signficant element of the benefits of such classes, you should see continual gains in both for years, plateaus allowing.

Thanks Will for your elaborated comment! I have been doing body pump for over 5 years, and I absolutely love it! The istructors vary greatly from class to class. Some seem to come in just to have a work-out of their own rather than to help the gym members. Whereas others hardly do any exercise and walk around helping people out. Although I have only come across very few instructors who encourage people to take heavier weights.

Which is a shame as people are much more capable at lifting heavier weights than they think they are! I find the weak link as others have expressed is instructor input the class is movement and timing critical. Since many folks, particularly certain groups of women, are motivated with upbeat music in a class format, I implemented this program with the hopes of drawing in consistent participants. And while we succeeded in doing so, the long term results were not so positive from my perspective.

There is no study anywhere that supports the idea that doing weighted bicep curls for 4 mins as this author mentioned continuously or any other muscle group for that matter, increases functional strength in a muscle. Additionally, I found along with many of the other instructors that began 4 years ago the workouts to be boring after awhile, there was simply not enough variation in the choregraphy from one release to the next.

I guess we did well in succeeding to keep this to ourselves because most of the members continued participating. Even with all of that I do have to say that no one ever got injured in my class… well, except for ME! Regardless, I did enjoy teaching mostly for those few years, but to say I recommend it? I have to completely disagree. I started weight training over ten years ago before I knew about BP. I use to lift heavy because I worked out with men.

Then in I had my daughter and I was unable to work out for a few years. I fell in love with working out all over again! I have now been doing body pump for over 2 years now and I also do other Les Mills classes such as Bodyattack and bodycombat. I have never been so fit in my entire life! Because of BP I can run fast and for long distances, ployometric lunges and jumps are a piece of cake, and I can do more push-ups then some men half my age.

I was afraid that doing all those squats and lunges with heavy weights would make my already big legs bigger, but instead they became lean and my butt looks like two coconuts as my husband would put it. They care about there students and always keeping watch on everyone including me. I have a teacher Kelly who uses sarcasm as motivation along with being sarcastic and funny with her students. Body Pump was the key to my fat loss.

I have lost 20 pounds in the last 9 months. I was way out of shape 45 yr old. I joined a Gym 3 months ago, started Inner Strenth a week. Then I started shrinking fast! I still do either Zumba or Body Combat 1xweek. All together I work out an average of times a month. I drink water, hot teas, unsweet tea,carrot juice, and sometimes Vi shakes.

I love the Body Pump. Here are my quick thoughts from a trainers view: If something works for you; continue doing it and reassess results often. No results mean you have to change something. Pump is a program with proven-researched results and if it works; continue it. Have just returned from a new BP class have been doing BP for over 15 years.

No teaching points, just eyebrows to direct the class.! No introduction was new to class. He had a good time. This copy what I do is ridiculous — we are supposed to be teachers, not the Pied Piper. Agree with you Sue! Instructors basically have to be cueing non-stop if they really want to keep every participant safe and in sync. I even have the special mix tapes created for the US launch.

I plan my classes, with each track having a specific technique focus and repeated that same drill in each Pump class I taught that week. I strained them doing power lunges and since then any type of lunge hurts.

I really try and concentrate on proper form e. Hi Jo, try to make sure your shoulders and hips are aligned and even. This illustration might help. I went to classes at the local gym for 6 years but then moved to a very rural area with no gym facilities. I find if I dont do it, because of my age I lose muscle strength quickly if I dont exercise so I have incentive to lift regularly. I do now have a knee problem but do squats instead of lunges and find strengthening my thigh muscles helps tremendously in supporting my knee!

I do have quite weak shoulders but they have greatly improved since doing BP. Was a great introduction to weight training. It was brand new at the gym I attended and they were great about having 1 instructor up front, and 3 roaming to be sure we had proper form and weight. The gym I attend has group power similar to body pump. I do that once a week and another toning class once a week.

Water aerobics and spinning for cardio. I am so thankful that body pump as a brand new program was my first experience with weights. Hi I always was a fan of Body Pump. When I did the course 8 years ago they explained how and why they made the format like this and it made sense.

I also am a fitness professional for 22 years and a choreographer. Now, you find big moves in slow music, which feels wrong. They let you jump up and down the step as if it is an aerobic class, I gave options to do squats instead. We have only 55minute classes, so, why not do less legs and be in time to also give corrections and explanations? Our gym is an all inclusive gym, we encourage people with a disability to join our classes.

Chest and triceps seems to be not so important to stretch in BP89 anymore while you do work them throughout the class. They forget that even them when doing the video need at least 59 minutes to teach this to us instructors, who do not need much explanations or corrections.

It is even more frustrating that you cannot go anywhere with this issue. Everyone who does any ETM or fitness course learns that this is very important to have in place.

I hope someone will inform LessMills choreographers to be so professional so you can cater for all abilities. Fitpro who sells their workouts is always too late with sending out the new releases even though you order them way in time. It is too expensive for a lot of instructors and it is not even sung by original artist if you use the original version you have to pay not only your PPL licence but on top of that another 1 pound 25??!! It is not easy to make a bit of money teaching classes nowadays.

Do they need to throw them on the floor? How come in the biceps they tell you to bring your bar to the shoulders?? If your elbows need to stay stationary below the shoulders you cannot make the shoulders unless you are a monkey. The instructors on the dvd often have bad technique themselves. Swinging in Bicep curls, lifting of back in chest press etc. I wish I could teach them myself, I mean, the so called Master Instructors who think they know it all because they work for LM.

Wow after reading your blog post I had to respond. Seriously, my body looks amazing. The trick is, to increase the weight after a time. Once your body adjusts to the weights it kind of defeates the purpose. I warm up with 7. At any rate, I know they say that everything is not for everybody.

It just bothers me that your blog can be discouraging to those that never tried bodypump. I enjoy pushing myself. Four minutes of biceps? I would be cool if they doubled it.